I-Yoga ishukuma kubambo lokutyibilika

Ukwenzakala embanjeni kunokuba buhlungu kakhulu. I-Subluxation kwesi siza, ekwabizwa ngokuba yi-slipping rib syndrome, kwenzeka xa ubambo lususwe ngokuyinxenye. I-Yoga inokunceda ngokunciphisa iimbambo ngeendlela ezimbini: ngokunciphisa uxinzelelo olubangelwa kukwenzakala kunye nokwelula nokuqinisa imisipha exhasa la mathambo.

Ngethamsanqa, sinokusebenza ukulungisa ukuma kunye nemithambo elula eyomeleza i-rib cage. Ukolula ezo zihlunu zisoloko zilityalwa phakathi kweembambo, ezibizwa ngokuba zizihlunu ze-intercostal, kunokuphelisa ukuxinezeleka komzimba kwaye zibuyisele iimbambo kukulungelelaniswa kwe-postural efanelekileyo.

I-Yoga yokunciphisa iimbambo

Iimbambo zakho zinezihlunu phakathi kwazo, ezibizwa ii-intercostal. I-Yoga ibeka ezi zihlunu ngaphambili nangasemva kwi-ribcage, kunye nezihlunu ezisesiswini, umva, kunye namagxa adibanisa iimbambo.

ukuma kwephimpi

I-Cobra Pose yolula isifuba, imiphunga, amagxa kunye nesisu. Izisu zisondeza iimbambo kwi-pelvis. Ukolula i-abs yakho kunokunceda ukunciphisa uxinzelelo kwaye ubuyisele iimbambo zakho kwindawo engathathi hlangothi.

1. Lala ngobuso phantsi.
2. Yolula imilenze yakho ngasemva kwaye ubeke izandla zakho phantsi phantsi phantsi kwamagxa akho kunye neengqiniba zakho kufuphi nomzimba wakho.
3. Cinezela umphezulu weenyawo zakho kunye namathanga ngokuqinileyo emhlabeni.
4. Njengoko uphefumla, yolula iingalo zakho ukuze uphakamise ngobunono kwaye wolule isifuba sakho phantsi.
5. Cofa amagxa akho kunye kwaye ngobunono utyhale iimbambo zakho zecala phambili.
6. Yibambe isithuba esingange-15 ukuya kwimizuzwana engama-30 ngelixa uphefumla kancinci.
7. Buyela kwindawo yokuqala ngexesha lokukhupha umoya.

I-Puppy Pose eyandisiweyo

I-Puppy Pose eyandisiweyo yolula umqolo kunye nezihlunu zamagxa ezincanyathiselwe kwimbambo enye okanye ngaphezulu. Ezi zihlunu zinokulimaza ngenxa ye-subluxation yeembambo.

1. Qala kuzo zozine.
2. Hamba ngokucothayo ezandleni zakho njengoko usolula isifuba sakho sibheke emgangathweni, ugcine isinqe sakho phezu kwamadolo akho kunye neengalo zakho ububanzi begxalaba ngaphandle.
3. Njengoko ukhupha, cinezela izandla zakho ezantsi, ufikelele iingalo zakho phambili njengoko utsala isinqe sakho kwizithende zakho.
4. Qinisekisa ukuba iingqiniba zakho azichukumisi phantsi.
5. Beka ibunzi lakho phantsi kwaye ukhulule intamo yakho, uzive ulula kumqolo wakho.
6. Yibambe le meko kangangemizuzwana engama-30 ukuya kumzuzu.
7. Njengoko uphefumla, hamba izandla zakho kwaye ubuyele emadolweni akho.

ikati/inkomo

Ukuma kwekati kunye nenkomo kunokwenziwa ngabanye okanye kudityaniswe kumsebenzi omnye ngokutshintshana phakathi kwezi zimi zimbini. I-Cat Pose yolula umva we-ribcage yakho, ngelixa i-Cow Pose ijolise kumphambili wesifuba sakho.

1. Qala kuzo zonke ezine ngezandla zakho ngokuhambelana namagxa akho kunye namadolo akho ngokuhambelana nezinqe zakho.
2. Phefumla ngaphakathi, emva koko xa uphefumla, ugobe umqolo wakho ngasesilingini kwaye ngobunono ubeke isilevu sakho esifubeni sakho. Le yimeko yekati.
3. Njengoko uphefumla, ngena kwi-Cow Pose ngokuthoba isisu sakho ukuya emgangathweni kwaye ujonge phezulu kwisilingi.
4. Zitshintshele ezi zimo ezintlanu zokuphefumla kade.

ukuma komntwana

Siza kuqalisa ukolula okuthambileyo ngokuphefumlela ngokupheleleyo ezimbanjeni sisebenzisa olu luhlu luthambileyo lwasecaleni. Kwi-inhalation nganye, siya kugxila ekuphefumleleni ngasemva nasemacaleni eembambo, ukwandisa kwi-inhalation nganye kunye nokukhulula uxinzelelo ekuphumeni. Ukuba sinamadolo abuthathaka, siya kubeka ingubo phantsi kwawo ukuze sikhuseleke.

1. Qala ezandleni nasemadolweni kwindawo yetafile. Chukumisa iinzwane zakho kwaye uqhube isinqe sakho ngasemva nasezantsi kwizithende zakho. Vula amadolo akho kwaye wolule iingalo zakho phambi kwakho.
2. Hambisa izandla zakho ngasekunene, kude ngokwaneleyo ukuba uzive ukolulela kwicala lasekhohlo lomzimba wakho. Hlala apho ka-5 ngokuphefumla nzulu.
3. Dlula izandla zakho embindini uze uye kwicala lasekhohlo. Bamba eminye imiphefumlo emi-5.

Ehleli kwiGophe elisecaleni

Izolula ezisecaleni zandisa imisipha phakathi kweembambo kunye ne-pelvis, ukuphucula ukuhamba. Unokwenza oku kunwebeka umile okanye kuso nasiphi na isitulo. Isenokuvavanywa nakwidesika yeofisi.

• Ngena kwindawo yokuhlala ekhululekile.
• Ukuphefumla ukufikelela kwingalo yasekhohlo ngaphezulu kwegxalaba.
• Khupha umoya ukungqiyama ngasekunene, ubeke isandla sakho sasekunene emhlabeni.
• Hlala uphefumle ka-5 kwaye uphinde kwelinye icala.

umsonto inaliti

Oku kunwebeka kuvula isifuba namagxa, kukhulula ukuxinezeleka kumqolo ongasentla, kwaye kwandisa ukuhamba komqolo.

1. Siya kufumana kuzo zonke ezine ngamadolo abanzi kunezinqe kunye nezandla kunye.
2. Siya kuphefumlela ukufikelela kwingalo yasekunene kwisilingi ukuze sijike. Emva koko, siya kukhupha umoya ukuze "sidlulise" ingalo yasekunene phantsi phakathi kwengalo yasekhohlo kunye namadolo, sihla siye egxalabeni lasekunene.
3. Siya kuphefumlela ukufikelela kwisilingi kwakhona kwaye siphinde intshukumo.
4. Siya kuphindaphinda kathathu, emva koko siya kutshintsha amacala.

Unodoli we-RAG

Oku kunwebeka kuvula imisipha yomqolo kwaye kukhuphe ukuxinezeleka kwentamo. Ukuba sifuna ukolula kakuhle kwi-hamstrings, siya kulungelelanisa kancane imilenze ngelixa silenga kwi-ragdoll pose.

1. Siza kuma ngeenyawo zethu ububanzi be-hip-width ngaphandle.
2. Siya kuguqa ngamadolo kwaye sincike phambili ekuphakameni kwezinqe, sibeka isifuba emathangeni.
3. Siza kubamba i-elbows echaseneyo ngezandla kwaye siphefumle ngokunzulu. Siya kukhupha, kwaye siya kukhulula nayiphi na ingxabano entanyeni nasemva.
4. Kucetyiswa ukuba wenze oku malunga nokuphefumula oku-5 okunzulu.

zolule ngononophelo

Nangona i-yoga inokuba luncedo kwi-rib subluxation, ukolula kakhulu kunokwenza ukwenzakala kube mandundu. Yenza i-yoga ibeka kwindawo eyolula ngobunono okanye itsale, kodwa ayibuhlungu, iimbambo zakho kunye nezihlunu ezikungqongileyo.

Bona ugqirha ukuze ufumane ukuxilongwa ngokuchanekileyo ukuba unentlungu esifubeni. Kwezinye iimeko, kunokuba luphawu lwemeko esongela ubomi, njengokuhlaselwa yintliziyo.